During your work hours, make sure to stand up frequently, move around, stretch a bit, or even dance to music. Doing so will make you more active and reduce the risk of health problems.
According to health experts, prolonged sitting and a lack of movement can negatively affect blood circulation in the body, leading to chronic conditions such as obesity, type 2 diabetes, cardiovascular diseases, and even early death.
Scientists recommend that while working at a desk, you should frequently stand up, move around, or shift positions to mitigate health risks.
Prolonged sitting and inactivity greatly affect health. (Image: iStock)
The European Heart Journal published a study on November 16 that examined the benefits of light physical activities that help office workers and those who sit for long periods reduce the harmful effects of sitting too much.
Swap 30 Minutes of Sitting for 30 Minutes of Sleeping
To avoid excessive sitting, try to replace it with any other activity, including lying down and… sleeping.
The research found that swapping 30 minutes of sitting for 30 minutes of sleep each day can help reduce waist circumference and lower body mass index (BMI). (However, be careful to get just enough sleep, not too much).
Dr. Andrew Freeman, Director of Cardiovascular Prevention and Health at the Jewish Health Center (Denver), stated, “If you ask whether a nap to recharge is better than sitting on the couch, snacking, and watching TV, my answer is yes, because many people today are actually sleep-deprived.”
Dr. Freeman added, “Having a balanced diet, exercising, maintaining a relaxed mood, and getting enough sleep are all effective ways to reduce the risk of cardiovascular diseases.”
It’s advisable to swap 30 minutes of sitting and snacking for 30 minutes of lying down to sleep each day. (Image: Getty).
Walking and Light Activities
The study also revealed similar benefits in weight loss and waist circumference reduction among individuals who replaced 30 minutes of sitting with standing or engaging in light activities like walking.
According to the authors, “Replacing sedentary behaviors with any activity can improve BMI, waistline, cholesterol, and triglycerides.”
The study indicated positive benefits from physical activity. When you engage in half an hour of moderate to vigorous exercise instead of sitting, you can lose over 1 pound (0.63 kg/m²) and reduce about 1 inch (2.4 cm) of fat around your waist.
Mark Hamer, a senior co-author and Clinical Professor in the Department of Sports, Exercise, and Health at University College London, remarked, “Becoming active is clearly beneficial for cardiovascular health. However, the novelty of this research is the consideration of a range of behaviors throughout the 24 hours of each day, allowing us to make personalized recommendations to help people in ways that suit them.”
Physical Activity is Still the Most Effective
A group of researchers at University College London, along with researchers from Australia, Belgium, Denmark, Finland, Norway, Spain, the Netherlands, the UK, and the USA, analyzed the results of six studies and found interesting results.
Although the research showed that swapping sitting for sleep improves health, the benefits are not the same. Sleeping can help improve BMI and waist circumference, but “it has a negligible impact on cholesterol, triglycerides, and blood sugar levels.”
However, high-intensity activities such as running, cycling, and playing sports will provide significantly greater benefits.
After conducting a physical activity trial with a 54-year-old woman with an average BMI of 26.5, the authors concluded, “The 30-minute change resulted in a BMI reduction of 0.64, a difference of 2.4%.”
Doing a few stretching exercises daily helps mitigate the risks of excessive sitting. (Image: iStock)
“Instead of spending 30 minutes sitting or lying down each day, exercising at moderate or vigorous intensity could reduce waist circumference by 2.5 cm (2.7%), and lower glycated hemoglobin levels by 1.33 mmol/mol (3.6%) (the average measure of blood sugar over three months).”
“We conclude that while small changes in how you move daily can positively impact health, the intensity of the activity is very important,” said Jo Blodgett, a researcher at the Institute of Sports, Exercise, and Health – University College London.
Implementing “Activity Snacks”
“Activity snacks” is a term used to refer to short, focused, and repetitive activities that become habits throughout the day. This is an effective way to help the body maintain momentum and mitigate the negative impacts of prolonged sitting.
James Leiper, Deputy Medical Director at the British Heart Foundation, emphasizes that activities should be based on personal preferences to be sustainable in the long run.
Leiper added, “Any activity that raises your heart rate can be beneficial. Try walking while on the phone, or set a timer to stand up and do some movements every hour. These are excellent ways to develop a scientific, healthy, and active lifestyle.”
A study published in January 2023 demonstrated that even standing up and moving for just 5 minutes every hour is beneficial. The results showed that just one minute of walking each hour helped reduce blood pressure among participants in the study.
“In work environments with limited breaks, you don’t necessarily have to leave your desk; just practicing ‘box-squats’ by standing up and sitting down gently, repeatedly, can also be very effective,” shared Dana Santas, a coach for professional athletes.
Additionally, you can dance to a tune right at your desk. Choose a favorite song, put on your headphones, and stand up to dance for about 3 minutes. This not only helps relax your body but also significantly boosts your mood to continue working, Santas advises.
